Game of Gainz – The New Gym
For those of you who don't know me, I love Game of Thrones. For those you who you who really don't know me, I also [...]
Nutrition for Life
(with a lot of help from Dr. Mike T. Nelson) The most common goals in any gym are to lose a few pounds, gain some [...]
The CrossFit Open
By Katie Rutterer It’s time for the CrossFit Open! What’s that? It’s a 5-week competition where you get to compete with people all around the [...]
Workshops with Dr. Mike T. Nelson
One of our core values at Old City CrossFit is to constantly pursue wisdom. Whether you're a high-performing athlete or a relative CrossFit rookie, one simple [...]
Old City’s Whole-30 Challenge!
What are your 2017 New Year's Goals? Better health? Lose weight? Finally get control of your food and diet? If these goals sound familiar, keep [...]
12/4/2016
"TK" 20 min AMRAP 8 Strict Pull-ups 8 Box jumps (36/30) 12 KB swings (70/53)
12/3/2016
Workout In 5 minutes 400m run Max reps power cleans Rest 2 min In 5 minutes 400m run Max reps squat cleans Rest 2 min [...]
12/2/2016
Strength Deadlift 5 x 3 Workout 6 RFT 3 Hang squat cleans (155/105) 6 Lateral hops (0/B=1) 9 Deadlifts (155/105)
12/1/2016
Workout 20 min AMRAP 3+ Toes to bar 2+ HSPU 1 Rope climb *Bear crawl length of the gym after each rope climb
11/30/2016
Strength Press 5 x 3 Workout 30-20-10 Hang power snatch (95/65) Dips 15-10-5